| #1body is safer to your joints and back than ankle or | | | | fundamentals for each type of play. For example, a |
| wrist weights. Best of all, you can benefit from using | | | | lineman coming out of a 3-point stance needs to |
| a weighted vest in such activities as running, riding, | | | | know what area to move in and where their feet |
| weightlifting and gardening. | | | | and shoulders are positioned depending upon a |
| Train like top professional athletes: | | | | running play or passing play. When weight is added |
| Weighted vest High-performance training used by | | | | within that type of movement, you are training the |
| MMA Fighters, NFL, NBA MLB NHL Pros, College | | | | muscle tissues to react under that resistance. Dr. Don |
| Teams, Olympians, NASA, U.S. Military, Navy Seals, | | | | Chu references the brain as "a computer network", |
| Special Forces | | | | so by using a weight vest, your brain is hard-wired to |
| Special Ops | | | | think that you are heavier than your actual weight. |
| #2 | | | | Once the weight vest is removed, you are physically |
| Plyometric Training | | | | stronger, faster and have increased endurance. |
| Weight vest training as it relates to plyometric | | | | For the running back, it is necessary to have |
| exercises is broad in spectrum because you have | | | | explosive speed along with the ability to change |
| plyometric exercises for the upper and lower body. A | | | | directions quickly. Use a weight vest in your agility, |
| loose translation of "plyometric" is "jump training", but | | | | speed and plyometric drills. When your body is |
| that is a very small portion of plyometric exercises | | | | weighted properly with a weighted vest, you are |
| because plyometric exercises can be utilized in your | | | | able to keep your center of gravity low and are able |
| speed, agility and strength (Complex Training) | | | | to move quickly through the agility portion and cut |
| programs. | | | | through the spot and accelerate out. After this is |
| Incorporating the weight vest into your plyometric | | | | done repetitively, take the weight vest off and do it |
| programs will greatly enhance your level of power | | | | again (Contrast Training). You may find that you are |
| because the added resistance/weight to your body. | | | | quicker to the spot, overall faster and able to |
| When you use the weight vest in your bouncing | | | | accelerate at higher speeds. |
| exercises, skipping for distance and height, box | | | | When training this way over a period of time, you |
| jumps, depth drops, lateral barrier hops, Russian twist | | | | must start out properly weighted. For example, for |
| or your upper body plyometric exercises you will | | | | speed and agility exercises, start off with lower |
| greatly enhance your energy output and your power | | | | weights 4 to 6 percent of body weight. Run |
| capability. Once you remove the weight vest, you will | | | | X-amount of repetitions of a certain exercise with |
| find that your body will react faster with more | | | | the weight vest on, pull the weight vest off, then |
| power and your performance will be dramatically | | | | run 2 or 3 more reps of the exact same exercise. |
| improved. | | | | What you are doing is training the body to work in |
| #3 | | | | that new environment with increased resistance. Your |
| Football Training | | | | body will become accustomed to that new found |
| With football, you must take into consideration first, | | | | energy, speed or power; therefore, your muscles will |
| the position of the player and second, the | | | | move faster, be quicker and become stronger over |
| biomechanical moves of that position and | | | | time. |